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- Hello everyone.

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Welcome to Yoga With Adriene.
I'm Adriene.

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This is my sweet assistant Benji

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and today we
have a Vin Yin Practice.

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That's a vinyasa practice,

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a flow practice, with a little
bit of relaxation and restore.

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So we'll hop into something
comfy and let's get started.

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(upbeat music)

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Alright, my friend,
let's begin lying down.

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If you brought a
blanket or a towel,

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we're gonna use the
blanket here in one of two ways.

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You can roll it up lengthwise,

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like a hot dog length,

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and come to lie on
your spine here like so.

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Or, just depending on what type
of blanket or towel you brought,

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you can take it and fold
it up lengthways like this,

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less of a roll,
more of a fold.

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Just find a nice,
even fold and then lay this

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bottom lip right
underneath your shoulder blades.

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So we have two
supported options here.

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One is like so,
supporting the scaps,

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opening up through the
pecs and the chest this way.

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And the other one is
more of a bolster move.

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Bringing the 
bottom lip of your roll

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to the base of the spine
and then rolling on it this way.

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Just take a couple seconds here

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to figure it out
and if you're like,

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"I didn't bring anything,"
just come onto your back,

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start to snuggle your
shoulder blades underneath

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your heart space,

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the sternum.

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And then depending on
how you're set up here,

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extend your legs
out long or bend them.

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Bring your feet
as wide as the mat

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and allow the
knees to fall in.

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So either variation,
your legs are relaxed.

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If you wanted to come into

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Reclined Butterfly or
Cobbler's Pose to start,

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that's cool too.

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Excuse me, buddy.

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Alright, and we have begun.

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Allow your hands to rest
somewhere that feels good.

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That could be on your body

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or maybe on the ground.

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And we're gonna just begin

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with a little restoration.

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So close your eyes.

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And just start to
notice your breath,

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whether it feels tight, short,

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smooth, long.

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Just keep it easy for now.

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If you feel inspired to
take some deep breaths here,

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I say allow it to happen.

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But don't feel like you
have this arduous task being put

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upon you to
breathe a certain way.

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So just allowing the breath to

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respond to this moment,

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to the shape that we are in.

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And let your breath be

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influenced by this
shape that you're in,

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this choice that
you've made to practice,

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to connect to yourself,

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to the big picture.

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Integrating the mind

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and the body

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and the heart as well.

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You may have already noticed

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just little pockets
of release happening.

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Sometimes they're hard to name,

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but whether it's a

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dissolving of tension 
in the shoulders or

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releasing of tightness
or holding in the belly

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or the hips or the glutes,

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the toes, the feet, the ankles.

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Perhaps you soften through
the jaw, the forehead.

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Allow the weight of your body

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to just be heavy here
for a couple more breaths.

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Now together, let's gently
start to deepen the breath.

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We're gonna inhale 
for a four count,

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exhale for a four count.

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Here we go,
inhale in for four,

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three,

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two,

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one, pause.

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And exhale out
through the mouth for four,

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three,

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two,

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one, good.

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Inhale for four,

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three,

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two,

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one, pause.

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Long exhale,

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four,

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three,

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two,

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and one.
Start to wiggle the fingertips,

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the toes,
the wrists, the ankles.

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Tick-tock the feet
a little in and out

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or if your knees are bent,
you can windshield wiper,

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excuse me, your knees
a little side to side.

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And let's inhale,
reach the arms all the way up

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and overhead for a nice big
full, full, full body stretch.

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Keep this
conscious breath going.

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Let it guide you and move you,
move your body.

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Alright, bend the knees.

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If they are not already,
you're gonna turn to one side,

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any side,
and we're gonna press up.

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You can take your blanket
and put it to the side or

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your towel if
you wanna use it

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for a little
padding for your knees,

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that's where we're headed next.

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So you're gonna come to
all fours nice and slow.

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(floor creaks)

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What's up, creaky
old floor in the house?

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Spread the fingertips wide.

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So really, really stretch
through the fingers, fingertips.

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Soft bend in the elbows,
knees underneath the hips.

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We're gonna take what I'm gonna

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call today just kind of
like a lazy Cat-Cow to start.

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So you don't have to be
super active in your body.

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Really feel the stretch.

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Breathe in as you drop 
the belly, tailbone goes up.

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And then breathe out as
you round through the spine.

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Tailbone lengthens down.

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And just follow the sound
of your breath here again.

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Can keep it soft and easy,
kind of lazy Cat-Cow.

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And now start to transition
to a more active Cat-Cow.

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So navel draws in and up.

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We press up and away from the

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palms and actively press
into the tops of the feet.

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Focus on extension through the

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crown of the head
when you drop the belly.

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And really magnify,
or rather,

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enhance that arching of the

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back by hugging the low
ribs up and in and drawing your

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abdominal muscles up to
contract through your Cat.

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Take a couple active Cat-Cows

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here with the
sound of your breath.

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Then inhale, come back
to nice Tabletop Position.

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Walk the hands out a little bit.

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Curl the toes under.
As you exhale,

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press the hips
up high and back,

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Downward Facing Dog.

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Three cycles of breath here,

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nice and slow as
you pedal it out.

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Bend your knees one at a time.

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Upper arm bones externally
rotate away from the ears.

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Now bend both knees,
pause here though.

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Press into all 10 knuckles,
bend both knees and gather your

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abs up and in to feel
length in your low back here.

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Good, then from here,
we'll slowly begin to walk up

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towards the
front edge of the mat.

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Take your time,

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we'll land at the top
of the mat in Forward Fold.

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If you have a little Benji there,

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give them a little love.

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And then clasp opposite elbow

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with each hand and begin
to sway gently left to right,

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grounding through all
four corners of the feet and

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relaxing the
weight of the head down.

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(chuckles) Benji's
doing Ujjayi Breath.

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Oh my goodness, good job.

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(laughs) Find a nice
audible breath if it suits you.

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Just helps to anchor
the mind a little bit here.

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Bend both knees if
you haven't already.

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Send the lower back some love.

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Then draw the
hands to the waistline.

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Draw the
shoulder blades together.

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Elbows reach up and
towards each other.

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We ground through our feet.

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Feel the power in
your legs as you rise up.

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As you rise up,

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think about stacking
your head over your heart,

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your heart over your pelvis and
think about tearing your yoga

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mat in half right down the
middle so your legs are really

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active and your posture's

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long and tall.

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(chuckles) Take a
deep breath in here.

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Exhale, release the fingertips
down gently at your side.

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Draw your abs in just a
little bit here and even more

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lengthening through
the crown of the head.

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Mountain Pose.

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Inhale, reach the arms
all the way up and overhead.

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Exhale,
interlace the fingertips.

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You can keep 
the index finger, thumb

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lengthened if you like.

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We're gonna bump the hips to
the right as you lean to the left,

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breathe in.

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Breathe out as you
come through center.

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Bump the hips to the left.

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Lean to the right, breathe in.

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Breathe out as
you come to center.

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Inhale, look all the way up.

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Exhale, cactus the arms
as you lift the chest here.

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Squeeze the shoulder blades
together, elbows down and in.

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Good, inhale,
reach all the way up.

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Exhale, Forward Fold 
all the way down.

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Inhale, halfway lift
with airplane arms today.

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So imagine you're pressing like
hot air down with your palms

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so they're active as you
extend through the crown.

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And then
release everything down.

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Step the right foot back,
lower the right knee.

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Inhale, reach up towards 
the sky, Crescent Lunge.

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Exhale, take it
all the way down.

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Lift the back knee up.

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Now inhale, 
rise again, High Lunge.

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You got it, 
squeeze the inner thighs

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to the midline for stability.

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And exhale, release
it all the way down.

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Step the back foot up to
meet the front, Forward Fold.

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Good, inhale, halfway lift 
with airplane arms.

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Crown of the head reaches
forward, fingertips reach back.

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Exhale, soften and
release everything down.

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Root to rise here.

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Inhale, reach for
the sky, nice and tall.

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Lengthen through
the crown of the head.

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Exhale, hands come
down gently to your side.

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Breathe in.

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Just shrug the
shoulders up towards the ears.

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Breathe out, let 'em drop down.

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Good, inhale, reach for the sky.

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Interlace the fingertips,
bump the hips to the right.

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Lean to the left, breathe in.

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Back to center, breathe out.

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Inhale, lean, side body stretch.

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And exhale,
back to center, good.

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Inhale, ground through
all four corners of the feet.

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Exhale, bend your elbows.

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Slight back bend here,
cactus arms.

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Squeezing the elbows in.

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Good, inhale, reach up.

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Exhale, Forward Fold 
all the way down.

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Inhale, halfway lift,

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airplane arms,
active arms, active fingers.

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Exhale, soften and fold.

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Step the left foot back
this time, lower the left knee.

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Inhale, we rise up,
Crescent Lunge.

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Exhale, soften and release.

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Lift the back knee up.

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Inhale, 
rise up again, High Lunge.

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Press into the ball joint of

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your right big toe 
and then release.

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Back foot comes
up to meet the front.

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Once again, inhale,
halfway lift, airplane arms.

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Exhale, soften and bow.

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Root to rise,
inhale, reach for the sky.

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This time go right into
your side body stretch.

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So bump the hips to the right.

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Send your fingers to the left.

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Come back to center,
connect to your core.

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Bump the hips to the left.

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Come back to center.

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Inhale, look up.

255
00:13:58,960 --> 00:14:01,600
Exhale, cactus the arms.

256
00:14:01,600 --> 00:14:04,000
Inhale, reach.

257
00:14:04,000 --> 00:14:07,600
Exhale, diving
forward once again.

258
00:14:07,600 --> 00:14:09,600
Inhale, lengthen
the crown of the head.

259
00:14:09,600 --> 00:14:12,280
Halfway lift, airplane arms.

260
00:14:12,280 --> 00:14:15,280
Good, exhale, soften and fold.

261
00:14:15,280 --> 00:14:18,720
Inhale, step the right
foot back, then the left.

262
00:14:18,720 --> 00:14:20,000
So you're in Plank Pose.

263
00:14:20,000 --> 00:14:24,560
You can also do a Half Plank
with the knees on the mat.

264
00:14:24,560 --> 00:14:28,240
Spread the fingertips,
breathe in here.

265
00:14:28,240 --> 00:14:29,840
Breathe out.

266
00:14:29,840 --> 00:14:31,160
Reach the heels back.

267
00:14:31,160 --> 00:14:32,120
If they're lifted,

268
00:14:32,120 --> 00:14:35,160
everyone lengthen the
crown of the head forward.

269
00:14:35,160 --> 00:14:37,560
Draw your abs in and
up for one more breath.

270
00:14:37,560 --> 00:14:39,560
You got this.

271
00:14:39,560 --> 00:14:41,440
Then exhale,
hug the elbows in,

272
00:14:41,440 --> 00:14:44,160
slowly lower all the
way down to the belly.

273
00:14:44,160 --> 00:14:46,480
Press into the tops of
the feet and the pubic bone.

274
00:14:46,480 --> 00:14:49,760
Drag your hands in
line with your rib cage.

275
00:14:49,760 --> 00:14:51,000
Squeeze the elbows in.

276
00:14:51,000 --> 00:14:53,600
Inhale, lift up, Cobra.

277
00:14:53,600 --> 00:14:56,280
Exhale to soften and release.

278
00:14:56,280 --> 00:14:58,680
Inhale, press up to all fours.

279
00:15:00,320 --> 00:15:03,489
Then exhale,
Downward Facing Dog.

280
00:15:04,920 --> 00:15:07,560
Inhale, lift the right leg high.

281
00:15:07,560 --> 00:15:10,000
Exhale, shift it
forward knee to nose.

282
00:15:10,000 --> 00:15:11,400
So upper body's in Plank,

283
00:15:11,400 --> 00:15:12,800
but we're drawing the knee all

284
00:15:12,800 --> 00:15:17,400
the way up and in and rounding
our nose towards that kneecap.

285
00:15:17,400 --> 00:15:20,400
Good, inhale, kick it
back up, Three-Legged Dog.

286
00:15:20,400 --> 00:15:22,000
Anchor through your left heel.

287
00:15:22,000 --> 00:15:23,260
Let it get heavy.

288
00:15:23,260 --> 00:15:28,160
Exhale, knee to nose, shift it
forward, upper body's in Plank.

289
00:15:28,160 --> 00:15:30,040
Inhale, Three-Legged Dog.

290
00:15:30,040 --> 00:15:32,520
Last time you got this,
shift it forward.

291
00:15:32,520 --> 00:15:35,080
Squeeze and lift
through your center.

292
00:15:35,080 --> 00:15:36,880
Then step it all the way up.

293
00:15:36,880 --> 00:15:40,680
Pivot on the back foot
and we rise up for Warrior I,

294
00:15:40,680 --> 00:15:42,730
Virabhadrasana I.

295
00:15:42,730 --> 00:15:45,400
Inhale in here, look up.

296
00:15:45,400 --> 00:15:49,360
Exhale, slow and steady,
take it all the way down.

297
00:15:49,360 --> 00:15:50,760
We're gonna step the back foot

298
00:15:50,760 --> 00:15:55,200
to a Plank or you can keep it
lifted here as we slowly lower

299
00:15:55,200 --> 00:15:59,706
belly to Cobra or
Chaturanga to Upward Facing Dog.

300
00:16:03,240 --> 00:16:06,640
Come through to all fours
or straight to Downward Dog.

301
00:16:06,640 --> 00:16:08,120
That will be the meeting spot.

302
00:16:08,120 --> 00:16:11,280
When you get there,
take a deep breath in.

303
00:16:11,280 --> 00:16:13,252
And a long breath out.

304
00:16:14,840 --> 00:16:15,880
On your next inhale,

305
00:16:15,880 --> 00:16:19,000
lift the left leg high,
Three-Legged Dog.

306
00:16:19,000 --> 00:16:21,695
Exhale, shift it forward,
knee to nose.

307
00:16:23,000 --> 00:16:26,080
Inhale, lift and lengthen.

308
00:16:26,080 --> 00:16:27,880
Exhale, shift it forward.

309
00:16:27,880 --> 00:16:29,560
Again,
shoulders over the wrists,

310
00:16:29,560 --> 00:16:31,840
upper body's in Plank.

311
00:16:31,840 --> 00:16:34,471
And then last time.

312
00:16:37,960 --> 00:16:40,120
Good, step the left
foot all the way up.

313
00:16:40,120 --> 00:16:41,720
Pivot on the back foot.

314
00:16:41,720 --> 00:16:44,680
We rise up, Warrior I.

315
00:16:44,680 --> 00:16:46,960
Big breath in.

316
00:16:46,960 --> 00:16:50,240
And big breath out takes 
you all the way back down.

317
00:16:50,240 --> 00:16:53,280
Step the back foot
up to meet the front.

318
00:16:53,280 --> 00:16:56,680
Inhale, halfway lift, 
airplane arms.

319
00:16:56,680 --> 00:16:58,480
Exhale to soften and fold.

320
00:16:59,760 --> 00:17:01,480
Bend the knees,
root to rise here.

321
00:17:01,480 --> 00:17:04,360
Inhale, reach all the
way up towards the sky.

322
00:17:04,360 --> 00:17:07,080
And this time exhale,
palms come together and

323
00:17:07,080 --> 00:17:10,080
slide back into home
at your heart space.

324
00:17:10,080 --> 00:17:11,760
Pause.

325
00:17:11,760 --> 00:17:14,560
Close your eyes here 
or soften your gaze.

326
00:17:14,560 --> 00:17:16,120
Just observe your breath.

327
00:17:16,120 --> 00:17:18,800
Capture the flag here,

328
00:17:18,800 --> 00:17:22,880
capture a little
moment for yourself.

329
00:17:22,880 --> 00:17:25,640
With yourself, just noticing,

330
00:17:25,640 --> 00:17:27,865
relaxing the shoulders.

331
00:17:33,160 --> 00:17:35,528
Going inward.

332
00:17:44,840 --> 00:17:47,240
And then slowly
release the fingertips down.

333
00:17:47,240 --> 00:17:49,480
Inhale, reach all the way up.

334
00:17:49,480 --> 00:17:51,240
Soften the hard edges here.

335
00:17:51,240 --> 00:17:54,600
So we're gonna take
it to the left side bend.

336
00:17:54,600 --> 00:17:55,720
Take it to the right,

337
00:17:55,720 --> 00:17:58,400
just smoothing
everything out a little bit.

338
00:17:58,400 --> 00:17:59,400
Inhale, reach up.

339
00:17:59,400 --> 00:18:02,520
Exhale, bend the elbows, soften.

340
00:18:02,520 --> 00:18:04,360
Inhale, reach up.

341
00:18:04,360 --> 00:18:05,880
Exhale, fold.

342
00:18:05,880 --> 00:18:07,960
Maybe wiggle the fingertips.

343
00:18:07,960 --> 00:18:09,600
So a little smoother.

344
00:18:09,600 --> 00:18:12,880
Inhale, we float up halfway.

345
00:18:12,880 --> 00:18:15,120
Exhale, soften and fold.

346
00:18:15,120 --> 00:18:16,560
Okay, check it out.
From here we're gonna

347
00:18:16,560 --> 00:18:21,320
walk the feet as wide as
the mat and turn the toes out.

348
00:18:21,320 --> 00:18:22,440
Use your hands here.

349
00:18:22,440 --> 00:18:24,960
You can even use a prop if you

350
00:18:24,960 --> 00:18:27,760
brought it to help
lift the floor up to you.

351
00:18:27,760 --> 00:18:29,480
We're gonna slowly
bend the knees

352
00:18:29,480 --> 00:18:32,880
and drop down into a squat.

353
00:18:32,880 --> 00:18:36,960
Now in this squat if you 
want a little more activity,

354
00:18:36,960 --> 00:18:39,880
you're gonna
stay just as you are,

355
00:18:39,880 --> 00:18:41,280
palms come together.

356
00:18:41,280 --> 00:18:44,040
We're gonna press the palms
together to lift the chest.

357
00:18:44,040 --> 00:18:47,280
If you want a
little more restore,

358
00:18:47,280 --> 00:18:48,700
a little more support,
a little more yin,

359
00:18:48,700 --> 00:18:50,680
you can slide your prop

360
00:18:50,680 --> 00:18:53,720
underneath the
bottom and work here.

361
00:18:53,720 --> 00:18:55,536
Both are awesome.

362
00:18:57,200 --> 00:18:58,880
Breathe.

363
00:18:58,880 --> 00:19:01,840
Think about drawing the
shoulder blades together.

364
00:19:01,840 --> 00:19:06,080
Now an option here is to take 
the fingertips in your mudra

365
00:19:06,080 --> 00:19:09,320
and draw them out
away from your body.

366
00:19:09,320 --> 00:19:10,480
Pause, breathe.

367
00:19:10,480 --> 00:19:13,160
Feel that stretch in the wrist.

368
00:19:13,160 --> 00:19:14,520
And then maybe only if it's

369
00:19:14,520 --> 00:19:16,120
available and it
feels safe in your body,

370
00:19:16,120 --> 00:19:18,320
take the fingertips down

371
00:19:18,320 --> 00:19:21,520
for a little more 
of a wrist stretch.

372
00:19:21,520 --> 00:19:23,710
Forearm stretch.

373
00:19:28,160 --> 00:19:30,680
If you are active,

374
00:19:30,680 --> 00:19:32,960
so not seated on your prop,

375
00:19:32,960 --> 00:19:36,960
really think about pressing
your arms into your legs,

376
00:19:36,960 --> 00:19:40,240
but then also squeezing
your legs into your arms.

377
00:19:40,240 --> 00:19:43,497
Everyone think about lifting
up from the pelvic floor.

378
00:19:45,120 --> 00:19:46,720
Now find your breath again.

379
00:19:46,720 --> 00:19:49,320
Let it be long

380
00:19:49,320 --> 00:19:51,920
and ever present.

381
00:19:51,920 --> 00:19:54,912
Maybe you're
listening to the sound.

382
00:20:00,760 --> 00:20:03,520
Lovely, and then slowly, 
if you're on the prop,

383
00:20:03,520 --> 00:20:05,040
go ahead and release it.

384
00:20:05,040 --> 00:20:06,920
Just take it out in
front of you and everyone,

385
00:20:06,920 --> 00:20:09,920
you're gonna take
your fingertips behind you,

386
00:20:09,920 --> 00:20:12,280
one at a time
and come to a seat.

387
00:20:12,280 --> 00:20:13,839
Hi, Benji.

388
00:20:15,920 --> 00:20:18,720
In your seat,
allow your knees to slowly

389
00:20:18,720 --> 00:20:21,760
fall to the right, both knees.

390
00:20:21,760 --> 00:20:23,470
Then you're gonna take
your right ankle and

391
00:20:23,470 --> 00:20:25,440
cross it over your left.

392
00:20:25,440 --> 00:20:27,600
Now stay here
breathing if you're like,

393
00:20:27,600 --> 00:20:30,000
"Whew, yeah, feel it."

394
00:20:30,000 --> 00:20:31,680
Great, if you 
need a little more,

395
00:20:31,680 --> 00:20:34,742
we're gonna come
onto the forearms here.

396
00:20:37,000 --> 00:20:40,363
And even more, we'll come
all the way to the back.

397
00:20:42,000 --> 00:20:46,526
So find a place where you can be
for a couple cycles of breath.

398
00:20:50,720 --> 00:20:54,240
You might start to
close your eyes again

399
00:20:54,240 --> 00:20:56,898
and we're slowing it down.

400
00:21:07,840 --> 00:21:11,246
Just notice where
you're holding or gripping.

401
00:21:13,040 --> 00:21:17,310
Maybe in between the
eyebrows or in the jaw.

402
00:21:18,440 --> 00:21:21,352
In the fingers or the toes.

403
00:21:25,840 --> 00:21:28,240
Take one more breath.

404
00:21:28,240 --> 00:21:31,800
Send this breath
to your hip flexors.

405
00:21:31,800 --> 00:21:34,540
Whatever that means to you.

406
00:21:34,540 --> 00:21:37,160
Okay, and then
we'll slowly release.

407
00:21:37,160 --> 00:21:39,120
We're gonna take
it to the other side.

408
00:21:39,120 --> 00:21:42,200
If you're lying down
and you wanna start up,

409
00:21:42,200 --> 00:21:45,160
great if you already know
you're gonna come down for this,

410
00:21:45,160 --> 00:21:46,400
that's fine too.

411
00:21:46,400 --> 00:21:49,000
Windshield wiper
the knees to the left.

412
00:21:49,000 --> 00:21:52,080
Cross the left
ankle over the right.

413
00:21:52,080 --> 00:21:53,480
And again,
for some it's like,

414
00:21:53,480 --> 00:21:54,840
"Okay, this is gonna be good."

415
00:21:54,840 --> 00:21:59,640
Nice internal rotation
in the right hip,

416
00:21:59,640 --> 00:22:02,739
external in the left,
you're breathing.

417
00:22:05,520 --> 00:22:08,561
Maybe you come to the forearms.

418
00:22:10,560 --> 00:22:13,883
Maybe you come 
all the way down, Benji level.

419
00:22:16,040 --> 00:22:18,703
Everyone breathe.

420
00:22:42,960 --> 00:22:45,640
Take one more cycle of breath.

421
00:22:45,640 --> 00:22:49,417
So in through the nose.

422
00:22:51,120 --> 00:22:53,000
Out through the nose or mouth.

423
00:22:53,000 --> 00:22:56,440
And then very,
very slowly with active feet.

424
00:22:56,440 --> 00:22:58,520
So just spread
your toes a little,

425
00:22:58,520 --> 00:23:00,120
you're gonna release that.

426
00:23:00,120 --> 00:23:04,800
We're gonna come
back up onto the elbows.

427
00:23:04,800 --> 00:23:07,960
And then we're gonna
press back up onto the hands.

428
00:23:07,960 --> 00:23:09,920
And then we're gonna
send the legs out long.

429
00:23:09,920 --> 00:23:11,480
And you're just
gonna walk your hands.

430
00:23:11,480 --> 00:23:12,400
Have you ever seen like a

431
00:23:12,400 --> 00:23:15,160
kitty cat making pancakes
or whatever they do?

432
00:23:15,160 --> 00:23:16,200
Is that what it is?

433
00:23:16,200 --> 00:23:18,053
You're just gonna 
do that along your legs

434
00:23:18,053 --> 00:23:21,502
all the way down 
and then all the way up.

435
00:23:22,960 --> 00:23:25,142
And then all the way down.

436
00:23:26,600 --> 00:23:28,720
And then all the way up.
Don't think, just feel it out.

437
00:23:28,720 --> 00:23:29,560
Find what feels good.

438
00:23:29,560 --> 00:23:32,680
Last time all the way down,
Forward Fold.

439
00:23:32,680 --> 00:23:33,840
My feet are wide here.

440
00:23:33,840 --> 00:23:35,160
It feels good for me today.

441
00:23:35,160 --> 00:23:38,840
You can zip it up tight,
Pashimottanasana if you like.

442
00:23:38,840 --> 00:23:41,040
Otherwise, 
give yourself some space.

443
00:23:41,040 --> 00:23:43,600
Allow the weight of
the head to melt over.

444
00:23:43,600 --> 00:23:47,200
And if you happen to
have a little property here,

445
00:23:47,200 --> 00:23:51,468
you can bring it in for
a little forehead rest.

446
00:23:53,520 --> 00:23:55,129
Breathe.

447
00:23:56,080 --> 00:23:58,131
Relax your shoulders.

448
00:23:59,640 --> 00:24:03,015
Soak up the last
bits of this practice.

449
00:24:04,440 --> 00:24:07,910
These practices are 
designed and made for you to

450
00:24:07,910 --> 00:24:10,179
connect to yourself.

451
00:24:12,120 --> 00:24:13,431
To

452
00:24:14,480 --> 00:24:18,880
engage in an opportunity to
provide yourself with a little

453
00:24:18,880 --> 00:24:22,808
bit of quality time with your
breath and your inner wisdom.

454
00:24:23,920 --> 00:24:25,959
A lot of love.

455
00:24:30,440 --> 00:24:32,440
So bring your
attention back to that.

456
00:24:32,440 --> 00:24:35,960
I know we can easily start
thinking about other things.

457
00:24:35,960 --> 00:24:38,840
It's all part of the practice.

458
00:24:38,840 --> 00:24:41,720
Alright, from here
we're gonna take that blankie,

459
00:24:41,720 --> 00:24:43,080
if you have one,

460
00:24:43,080 --> 00:24:45,972
and we're gonna
put it under thy knees.

461
00:24:47,120 --> 00:24:47,760
Whatever you got.

462
00:24:47,760 --> 00:24:49,360
And if you're like,
"No, I don't want that.

463
00:24:49,360 --> 00:24:50,360
"I want it for a pillow or

464
00:24:50,360 --> 00:24:52,520
"I want it on my belly
or anything else,"

465
00:24:52,520 --> 00:24:55,400
of course, you're the boss.

466
00:24:55,400 --> 00:24:59,317
And we're gonna come all the
way down together, Benji level.

467
00:25:00,548 --> 00:25:01,898
Thank you.

468
00:25:03,480 --> 00:25:06,040
And you can rest
your hands on your belly.

469
00:25:06,040 --> 00:25:10,120
You can interlace them and
bring them behind your head.

470
00:25:10,120 --> 00:25:15,240
You can come to cactus arms
or you can take a traditional

471
00:25:15,240 --> 00:25:19,919
Corpse Pose with the palms
resting gently at your side.

472
00:25:21,880 --> 00:25:23,720
Get situated in your hips and

473
00:25:23,720 --> 00:25:27,340
your pelvis so that you're
in a comfortable position.

474
00:25:29,800 --> 00:25:33,000
And then close your eyes and
inhale deeply into your belly

475
00:25:33,000 --> 00:25:37,600
so much so that you
feel your belly rise.

476
00:25:37,600 --> 00:25:39,880
Big, big, big,
big, big, big belly

477
00:25:39,880 --> 00:25:41,960
and then exhale, soften.

478
00:25:41,960 --> 00:25:45,009
Allow, release and let go.

479
00:25:46,600 --> 00:25:47,720
And we'll repeat that.

480
00:25:47,720 --> 00:25:50,400
Inhale deeply
down into the belly.

481
00:25:50,400 --> 00:25:52,571
Come on now, do it with me.

482
00:25:52,571 --> 00:25:55,080
(relaxing music)

483
00:25:55,080 --> 00:25:59,800
And exhale, allow,
release and let go.

484
00:25:59,800 --> 00:26:00,680
And one more time,

485
00:26:00,680 --> 00:26:03,929
I'm not gonna cue you,
just take it away.

486
00:26:16,520 --> 00:26:20,720
Just a couple
minutes here to rest.

487
00:26:20,720 --> 00:26:25,156
Give yourself permission
to do absolutely nothing.

488
00:26:27,840 --> 00:26:32,539
Relax everything
and just let it go.

489
00:27:09,360 --> 00:27:12,048
Notice where your thoughts have

490
00:27:13,417 --> 00:27:16,280
moved toward.

491
00:27:16,280 --> 00:27:19,951
Just finish that 
thought and come back

492
00:27:22,066 --> 00:27:25,840
to this presence 
and this stillness.

493
00:27:25,840 --> 00:27:27,928
Just allow yourself to be.

494
00:27:29,600 --> 00:27:31,589
Nothing to do.

495
00:27:33,280 --> 00:27:35,412
Nowhere to go.

496
00:27:48,730 --> 00:27:52,520
And then very,
very slowly as you're ready,

497
00:27:52,520 --> 00:27:56,072
you start to bring some movement

498
00:27:56,072 --> 00:27:58,626
back to the physical body.

499
00:28:01,640 --> 00:28:03,640
I'm actually not gonna
tell you what to do here.

500
00:28:03,640 --> 00:28:07,100
I'm just gonna allow you to

501
00:28:07,100 --> 00:28:09,720
follow the pull and move at

502
00:28:09,720 --> 00:28:13,177
the tempo that's
right for you today.

503
00:28:19,640 --> 00:28:22,560
We have a saying here
in my hometown in Austin,

504
00:28:22,560 --> 00:28:23,320
keep it weird.

505
00:28:23,320 --> 00:28:26,768
I think this is definitely a
good moment to keep it weird.

506
00:28:28,960 --> 00:28:32,960
Start to wake the body
back up when you're ready.

507
00:28:32,960 --> 00:28:35,160
Oh, Benji's waking up too.

508
00:28:35,160 --> 00:28:37,290
See, he knows.

509
00:28:37,290 --> 00:28:39,000
You can slowly bend the knees

510
00:28:39,000 --> 00:28:43,518
up towards the chest
and give yourself a hug.

511
00:28:45,551 --> 00:28:48,620
Mhmm-hmm, mhmmm.

512
00:28:49,560 --> 00:28:51,720
Turn to one side 
and come up to a seat

513
00:28:51,720 --> 00:28:54,960
or you can rock 
and roll up to a seat.

514
00:28:54,960 --> 00:28:59,280
Hey buddy. Love you.

515
00:28:59,280 --> 00:29:02,960
We'll bring the palms together.

516
00:29:02,960 --> 00:29:05,640
Thank you so much for sharing
this practice and all the

517
00:29:05,640 --> 00:29:10,080
practices that we
collaborate on together.

518
00:29:10,080 --> 00:29:14,840
It's an honor and a
pleasure and I love ya.

519
00:29:14,840 --> 00:29:16,120
Thank you.

520
00:29:16,120 --> 00:29:20,000
Let's take one
final breath in together.

521
00:29:20,000 --> 00:29:21,080
And as we breathe out,

522
00:29:21,080 --> 00:29:24,200
you can bow the
head to the heart,

523
00:29:24,200 --> 00:29:28,280
mind intelligence to the
body intelligence, the heart.

524
00:29:28,280 --> 00:29:31,960
I love that we take this time
together to integrate it all.

525
00:29:31,960 --> 00:29:33,280
You rock.

526
00:29:33,280 --> 00:29:35,440
Hope to see you soon.

527
00:29:35,440 --> 00:29:40,687
Invitation here to whisper
something kind to yourself.

528
00:29:44,160 --> 00:29:45,827
Namaste.

529
00:29:47,258 --> 00:29:50,624
(upbeat music)